What foods are highest in L-tyrosine?

November 25, 2025 •

4 min read

According to USDA nutrition data, foods like red meat and poultry are among the richest sources of L-tyrosine, providing over 200% of the RDI per serving. This essential amino acid, which plays a crucial role in producing important neurotransmitters and hormones, can be found in a wide variety of protein-rich foods.

Quick Summary

L-tyrosine is an amino acid found in high-protein foods like meat, dairy, eggs, and legumes. It is a precursor to neurotransmitters that regulate mood, focus, and energy. Including a variety of these foods in your diet can support cognitive function and thyroid health.

Key Points

Rich Animal Sources: Meat (steak, pork), poultry (chicken, turkey), fish (salmon, tuna), dairy (cheese, milk, yogurt), and eggs are top providers of L-tyrosine.
Key Plant-Based Options: Tofu, tempeh, lentils, black beans, peanuts, and pumpkin seeds are excellent for obtaining L-tyrosine on a plant-based diet.
Cognitive and Mood Support: L-tyrosine is a precursor for neurotransmitters like dopamine, which help regulate mood, focus, and mental alertness, especially under stress.
Metabolic and Thyroid Health: The amino acid is vital for the production of thyroid hormones that control metabolism and is a building block for melanin.
Balanced Diet is Best: Most people do not need L-tyrosine supplements, as a varied diet rich in protein is sufficient to meet the body's needs.
Co-factors Aid Conversion: For optimal conversion into neurotransmitters, consume L-tyrosine alongside foods containing co-factors like B vitamins, folate, and copper.

L-tyrosine is a conditionally essential amino acid, meaning the body can produce it from phenylalanine but also benefits from dietary sources. A balanced diet rich in protein ensures an adequate supply of this nutrient, which is vital for several physiological functions, including the production of key neurotransmitters and thyroid hormones.

Top Animal-Based Sources of L-Tyrosine

Animal products are renowned for their high protein and amino acid content, making them some of the most potent sources of L-tyrosine.

Meat and Poultry: Red meats like steak, pork chops, and lean ground turkey are exceptionally high in tyrosine. A 6 oz serving of grilled skirt steak, for instance, can provide a significant portion of the recommended daily intake. Poultry, including chicken and turkey breast, is also an excellent source.
Fish: Many types of fish offer a rich supply of L-tyrosine along with other beneficial nutrients like omega-3 fatty acids. Sockeye salmon, tuna, and snapper are particularly high in this amino acid.
Dairy Products: Cheese, milk, and yogurt are well-known sources of protein and L-tyrosine. Harder cheeses like parmesan and Swiss tend to have higher concentrations, while ricotta and yogurt offer creamy, versatile options.
Eggs: A single large egg contains a good amount of L-tyrosine and is a complete protein source, providing all essential amino acids.

Excellent Plant-Based Sources of L-Tyrosine

For those following a plant-based diet, several foods can help meet L-tyrosine needs. These sources often come with the added benefits of fiber, vitamins, and minerals.

Soy Products: Tofu, tempeh, and boiled soybeans (edamame) are outstanding plant-based sources of L-tyrosine and offer a complete protein profile.
Legumes: A variety of beans and lentils can contribute to your tyrosine intake. Cooked lentils, black beans, and split peas are all notable sources.
Nuts and Seeds: Peanuts, pumpkin seeds, and sesame seeds are rich in tyrosine and make for excellent snacks or additions to meals.
Whole Grains: Some whole grains, such as wild rice and teff, also contain notable amounts of L-tyrosine.

Comparing Tyrosine Content in Common Foods

To help you make informed dietary choices, here is a comparison of L-tyrosine content in different food categories based on serving size.


Food Category	Example Food	Tyrosine per Serving	Serving Size	Saturated Fat Consideration
Meat	Skirt Steak	~2,174 mg	6 oz	High, can be reduced with leaner cuts.
Poultry	Lean Ground Turkey	~1,907 mg	6 oz	Generally lower in saturated fat.
Fish	Sockeye Salmon	~2,052 mg	6 oz	Rich in healthy omega-3 fatty acids.
Soy	Firm Tofu	~1,767 mg	1 cup	Excellent plant-based, complete protein.
Dairy	Skim Milk	~833 mg	16 oz	Good source, typically low in fat.
Legumes	Cooked Lentils	~477 mg	1 cup	High in fiber and other nutrients.
Nuts	Pumpkin Seeds	~306 mg	1 oz	Good source of healthy fats.

The Role of Tyrosine in the Body

L-tyrosine's importance extends beyond just protein building. It is a precursor to several vital compounds, including:

Neurotransmitters: Tyrosine is used to produce dopamine, norepinephrine, and epinephrine, which are critical for mood, motivation, alertness, and the body's stress response.
Thyroid Hormones: The amino acid is a component of the thyroid hormones thyroxine (T4) and triiodothyronine (T3), which regulate metabolism.
Melanin: Tyrosine is necessary for creating melanin, the pigment responsible for the color of your skin, hair, and eyes.

These functions collectively support overall cognitive and physiological health, especially during periods of stress or sleep deprivation.

Maximizing Your L-Tyrosine Intake

For most people, a balanced, protein-rich diet is sufficient to meet their L-tyrosine needs. However, strategic dietary choices can help optimize intake:

Combine Sources: Pair different high-tyrosine foods throughout the day. A breakfast of yogurt with nuts and seeds, a lunch with chicken or tofu, and a dinner with salmon or lentils can ensure a steady supply.
Pay Attention to Co-factors: The body needs other nutrients, like B vitamins, folate, and copper, to convert tyrosine into neurotransmitters effectively. Ensure your diet includes foods rich in these, such as leafy greens, eggs, and whole grains.
Consider Lean Options: While red meats are high in tyrosine, choosing leaner cuts or balancing with plant-based alternatives can help manage saturated fat intake.

Conclusion

L-tyrosine is a crucial amino acid with a profound impact on cognitive function, mood, and metabolic health. By incorporating a variety of protein-rich foods into your diet, from animal sources like meat and dairy to plant-based options like tofu, legumes, and nuts, you can ensure adequate intake. For most healthy individuals, supplements are not necessary, as a well-rounded diet provides all the L-tyrosine needed to support the body's essential functions. Prioritizing whole, unprocessed foods will not only provide L-tyrosine but also the array of vitamins and minerals needed for its effective utilization.

Frequently Asked Questions

L-tyrosine is an amino acid that serves as a precursor for several key neurotransmitters, including dopamine, norepinephrine, and epinephrine, which are involved in mood, stress response, and mental performance.

Yes, a well-planned vegan diet can provide sufficient L-tyrosine through foods like soy products (tofu, tempeh), legumes (lentils, beans), nuts, and seeds.

For most healthy individuals who consume a balanced, protein-rich diet, supplementation is not necessary. The body can produce L-tyrosine from another amino acid, phenylalanine, and intake from whole foods is typically sufficient.

Excellent high-tyrosine snacks include a handful of pumpkin seeds or peanuts, a serving of Greek yogurt, or a piece of cheese.

Generally, yes. Since L-tyrosine is an amino acid, it is a component of most proteins. As such, foods that are high in protein tend to be good sources of tyrosine.

During stressful situations, the body's store of neurotransmitters like dopamine and norepinephrine can become depleted. L-tyrosine helps prevent this depletion, which can improve cognitive function and mental performance under stress.

A deficiency in L-tyrosine is rare, but insufficient levels can impact mood, energy, and mental performance because of its role in producing key neurotransmitters. In cases of the genetic disorder PKU, dietary restrictions may lead to low tyrosine, necessitating medical management.